compound

• 

  Seated twisting cable row

• 

  One-arm lat pull-down

• 

  Incline reverse-grip dumbbell bench press

• 

  Weighted captain’s chair leg and hip raise

• 

  Cable rear drive

• 

  Knee push-up

• 

  Dumbbell one-leg split squat

• 

  Hammer-grip dumbbell bench press

• 

  Diamond push-up on knees

• 

  Twisting hyperextension

• 

  Weighted inverted row

• 

  Smith machine kneeling rear kick